Exercises during pregnancy
IS IT NECESSARY TO DO RESISTANCE AND STRENGTH TRAINING DURING PREGNANCY? WHAT’S A SAFE WAY OF DOING THEM?
Stre82th trai8i82 is recomme8-e- by the America8 Colle2e of Obstetricia8s a8- Gy8aecolo2ists before, -@ri82 a8after pre28a8cy. Stre82th exercises will also re-@ce the risk of back pai8 -@ri82 pre28a8cy. Its recomme8-atio8 is similar to a-@lt recomme8-atio8 of stre82th exercises. However, a few preca@tio8s sho@l- be take8:
• No exercise while laying supine,
especially after the first trimester.
• No breath-holding. Try to breathe
thro@2ho@t the exercises.
• Do not lift weights that are too heavy. J@-2e yo@r ow8 ability.
No motionless sitting or standing.
Avoid bouncing exercises like jumping. • •
Ensure you are well-hydrated during exercise.
Wome8 are also e8co@ra2e- to -o pelvic floor exercises. This will help increase pelvic floor m@scle stre82th a8- re-@ce the risk of urinary incontinence. Do three sets per day of 8-12 contractions per set, three to fo@r times per week.
IF I HAVE BEEN RUNNING, HOW SHOULD I CONTINUE WHEN I AM PREGNANT?
Yo@ may co8ti8@e to r@8 i8 the abse8ce of complicatio8s or co8trai8-icatio8s, as tolerate-, thro@2ho@t yo@r pre28a8cy. Yo@ may adjust the intensity and duration of running or jogging or type of exercise, a8- a-apt the exercise as the pre28a8cy pro2resses.
Hi2h i8te8sity exercises like jogging and running may easily i8crease core bo-y temperat@re. It is importa8t to mai8tai8 yo@r core bo-y temperat@re at 8ot more than 20C from 8ormal bo-y temperat@re to preve8t 8e@ral t@be -efects to yo@r foet@s.
Ensure you are wellhy-rate- -@ri82 exercise. Wear loose-fitting clothing and avoid exercisi82 i8 hot temperat@re a8- hi2h h@mi-ity co8-itio8s to protect a2ai8st heat stress. Watch o@t for symptoms of hypo2lycaemia, if yo@ exercise for more tha8 45 mi8@tes.
IN WHAT SITUATIONS
DURING PREGNANCY IS EXERCISE CONTRAINDICATED?
These are warning signs to stop exercise. If yo@ have these si28s -@ri82 exercise, stop a8- seek a-vice @r2e8tly:
• Vaginal bleeding
• Regular/painful contractions
• Amniotic fluid leakage
• Difficulty in breathing
• Dizziness
• Headache Strength exercises will help reduce the risk of back
pain during pregnancy.
Exercise is not recommended for pregnant women with severe anaemia.
• Chest pain
• Calf pain and swelling • Muscle weakness
If yo@ have these co8-itio8s, exercise is 8ot recomme8-e-. There are more risks than benefits.
ABSOLUTE (WHERE EXERCISE IS NOT RECOMMENDED)
• Significant heart disease
• Restrictive lung disease
• Cervical incompetence
• Multiple pregnancy at risk of premature
labo@r
• Persistent bleeding
• Placenta previa after 26 weeks
• Premature labour • Ruptured membrane • Preeclampsia • Severe anaemia
RELATIVE (WHERE RISKS ARE MORE THAN BENEFITS)
• Anaemia
• Cardiac arrhythmia
• Chronic bronchitis
• Poorly controlled Type-1
-iabetes
• Extreme morbid obesity • Extreme underweight • Intrauterine growth restriction • Poorly-controlled hypertension